Tuesday: Shoulders/tris
DB Shoulder Press
75x10, 85x10, 95x8, 100x7
Didn’t plan on going heavuer than 95, but immediately after that set I knew I had left at least 1 rep in the tank and decided to go heavier.
Seated face-pull
127.5x12, 150x10, 170x8, 190x9
Tri Pressdown
100, 120x10, 140x8
OH Tri Press
100, 120x10, 140x8
Thursday: Pull
Sumo DL
410x4, 440x2, 470x4
Strong set and maintained good form on the last rep.
Pendlay Rows
195, 215, 235x5
Paused Pullup
+15x10, +40x8, +50x7
Paused DB Up Row
50x8, 60x9
Curls
80x10, 100x6
Squeeze at top
Overall: Moving up to 475 on the heavy set of deads next week, so it was a good week. Quads and glutes felt like jelly after that last set and back felt good, so I guess my form was fine.
Friday: Push
Bench
290x5, 320x3, 350x4+1 (20s rest-pause), 300x9
I need to put bands on the bench surface. It’s impossible to maintain an arch through 5 reps on these slick benches. Even so, the 4th rep wasn’t a struggle, and the rest pause was easy as well. I will probably attempt 5 reps again next week.
Paused NGB
260x4, 290x3, 320x2
Had some shoulder pain on the decent for all three reps and was hitting too low on my chest, so I failed the 3rd.
Face-pull
60x10, 80x10, 100x10
Done on a different cable station, much harder obviously.
HS Shoulder Press
2.25PPSx10, 3PPSx10
Dips
BWx12, paused at bottom
Saturday: Pull
Trap DL
410x10, 430x8
Did touch-and-go for a change
DB Row
100x10, 110x8, 120x10
Paused at the top
HS Lat Machine
2PPSx10, 2.25PPSx10, 3PPSx8
Overall: Looking to do lighter weights with trap DL from now on, and I like the touch-and-go for this because I get more out of breath. May start off a little lighter next week so I can get 10 at 430.
you know we have 130lb dbs right??? come august 22nd we are open all week
we need to get a lift in soon hoss
[quote]sinnott wrote:
you know we have 130lb dbs right??? come august 22nd we are open all week
we need to get a lift in soon hoss[/quote]
Yeah it’s just been easier to lift at the JC with the shorter hours. Once school starts again I will start lifting there most of the time.
Monday: Legs
Squat
Warmup
Sets: 335x5, 365x3, 395x3, 405x2, 415x1
Comments: Breathing was off again from the get-go, so I decided to go heavier and see what I could do at 405. It was an easy double and I probably should have tried 3, but I went heavier and strained my patellar tendon. My back was also giving out on the heavier sets, so I’m going to start hitting it/core a lot harder since it seems to be my biggest weakness.
Zerchers
265x5, 295x4
Had several more reps in the tank, but my knee wasn’t having it.
GHR
BWx9,9
Back Extension
BWx10, +20x8, 8
Overall: I think it’s time to start doing some triples and see where that takes me on squat. I haven’t decided how best to strengthen my core, but options include GMs and heavy partials. If anyone wants to chime in I’m all ears.
Tuesday: Push
DB Shoulder Press
Warmup
75x10, 85x8, 95x9
Felt a little weaker today but squeezed out an extra rep. Had I been feeling better, I would have tried for 8 at 100, but I’ll leave that for another day.
Face-pull
130, 150, 170x12, 190x14
Went with the standard FP so that I wouldn’t put unnecessary strain on my knee, which I would have in the seated variation.
Tri Press
100, 120x10, 140x9
OH Rope Press
100, 120x10, 140x9
HS Incline Machine
3PPSx10,11
Knee feels better as of Thursday, but I’m going to play it safe and skip DL this week and look to be close to 100% Monday.
Thursday: Pull
Chest-supported Rows
2Plates+25x6, 3x6, 3+25x6, 4x5, 4+25x3
I’ve never had an issue feeling the lats on these, but I don’t like the suppressed breathing. Still a good filler since I couldn’t do DL and still wanted to stay off my knee.
Paused Pullup
BWx10, +25x8, +45x6, +70x5
Paused Up Row
40, 50, 60x10
Paused HS Shrug
3PPS, 3+25, 4x12
DB Bicep
30, 40x8, 50x6
Paused with a squeeze at the top
Saturday: Push
Bench
Warmup
Sets: 290x5, 320x3, 350x4, 300x7
Face-pull
60, 80, 100x10
HS Chest Press
3PPSx12, 3.25x12
Nothing to take from this workout. I spent all morning moving into my new apartment, and predictably it affected my workout that afternoon. I thought I might be able to do a normal workout, but I used everything I had to get 4 at 350, and after that my energy was gone.
Monday: Legs
Squat
Warmup
Sets: 345x3, 375x2, 405x1, 365x5
I acquired a pair of knee sleeves and ghetto-rigged a wrap for my hurt knee on top of those. The good news: knee felt fine. Bad news: I couldn’t use my quads to finish the lift because it stressed my knee too much, hence the lower output. I’ll stay at those weights for a bit and look to add reps as the knee gets better. Could be a blessing in disguise.
Seated Good Mornings
185, 225, 245x5
No belt. This hit my core pretty hard and I loved it.
Back Extensions
BWx10, +25x8, +45x6
GHR
BWx9
Knee sleeves are a keeper. I’ll probably go ahead and get some legit wraps as well. Should be back to full strength in a matter of weeks.
Tuesday: Push
DB Shoulder Press
Warmup
75, 85, 95x10, 105x6
Very easy sets of 10 this week, so I saw what I could do with the 105s.
Face-pull
130, 150, 170x12, 190x15
Tri Press
100, 120x10, 140x9
OH Rope Press
100, 120, 140x10
Lat Raise Machine
90, 110, 130x15, 150x10
Liked the machine but I maxed it out, so I will probably attempt to mimic the movement with dbs.
Thursday: Pull
Sumo DL
Warmup
Sets: 415x4, 445x2, 475x3
Rock solid first week, no knee pain. I LIKE.
Pendlay Row
205x5, 225x5, 245x5
Easy
Paused Pullup
BWx10, +25x8, +45x7, +70x6
Cable Curl
100x10, 120x8, 140x9
Excellent workout, felt really strong on everything despite a lack of sleep.
Friday: Push
Bench
Warmup
Sets: 290x5, 320x3, 350x3
Ugh. The three were good, but I lost my arch on the first rep. I think the rest-day in between this and DL is necessary, so I’ll do that next week.
Paused NGB
260x4, 290x4, 320x3
Much better than last time I did them.
Face-pull
60, 80, 100x12
HS Shoulder
2PPS+25x10, 3PPS+5x9
HS Dip
2PPS, 2.25, 3x12
Considering a rep changeup on bench, or maybe narrowing my grip further. Definitely felt a protest from my shoulder on the wider grip, so I may go half-way between a NGB and my normal grip and do it with the same arch I use for heavy bench.
Sunday: Pull
Chest-supported Row
Warmup
Sets: 3Plates, 3.25, 4x6, 4.25x5, 5x3
Not the best form on 5 plates, but much easier this week.
Paused DB Row
100x10, 110x8, 120x10
Grip wasn’t there tonight.
Paused DB Up Row
45x10, 55x8, 65x7
HS Shrug
4PPSx12, 4.25x10
Cable Curl
100, 120, 140x10
Monday: Legs
Lifted with Sinnott
Squat
Warmup
Sets: 335x3, 365x3, 385x3, 405x2, 355x5
Fifth set was a bad idea and my knee is extremely sore because of it, but otherwise much better this week than last. Having a mirror in front of me was a welcome addition.
Box Good Mornings
135x8, 225x6, 275x5
3 good reps at 275 and two shitty ones, but effective set.
GHR
BW 2x10
Back Hypers
+52x3/BWx7, +26x8
52 pound kettle ball behind the head was a bit ambitious.
Tuesday: Push
Seated BB Military
Warmup
Sets: 185x10, 225x6, 245x3
It’s been about a year since I’ve done these, so I was pretty happy with those numbers. These seemed to target my shoulders better than DBs for some reason.
Hybrid Lateral Raises
35, 40, 45x10
Tried to mimic the machine I used last week, but it’s hard to do these without shrugging the weight.
Face-pull
110, 130, 150x20
Tri Press
100, 120, 140x10
OH Tri Press
100x10, 130x8, 150x8
Wednesday: Pull
Sumo DL
Warmup
Sets: 415x4, 445x2, 475x3.5, 495(Box Pull)x3
Missed the 4th at 475 by the skin of my teeth, so went heavier on box pulls. It was about 12 inches off the ground or less, so I will get rid of one (there were four) next week if I fail the 4th rep again.
Pendlay Row
215x5, 235x5, 255x4
Dead-hang Pullup
BWx10, +25x8, +45x8, +70x6, +90x4
Getting a lot stronger on these.
Biceps Machine
90x10, 110x8
Overall: I’m having to use a little more back in the DLs than I’d like due to my knee, but so far no issues.
Friday: Push
Bench
Warmup
Sets: 290x5, 320x3, 350x4
Shoulder felt good, so I widened my grip by a finger and a half. I got an easy 4 at 350 and felt no pain, so I’m going to stick with 4 reps for a while and move up to 355.
Paused NGB
260, 290, 320x4
These were extremely easy this week, probably because my tris were less taxed on wide bench. Plus, no shoulder pain whatsoever. Moving up next week.
Seated Face-pull
120, 142.5, 165x15
Fears were unfounded. No knee pain while doing these.
HS Shoulder
2PPS+25x10
Quit because felt slight twinge in shoulder, no need to push my luck. Will probably drop these if I keep seated military and do weighted dips to finish the workout instead.
HS Dip
2PPS+25, 3PPS, 3PPS+10x12
Great workout, what a difference a week makes.
Saturday: Pull
Don’t remember what I did and I don’t feel like getting out my logbook.
Monday: Legs
Squats
Warmup
Sets: 335x3, 365x3, 395x4
I felt too strong to worry about my knee so I did 395. Reps were controlled as opposed to my typical drop-down squat, and I was very happy with the 4. Back work is paying off, though the knee is still an issue.
Seated GM
225x5, 250x5, 275x5
All good reps.
GHR
BWx10, +25x5
Getting stronger here.
Ab machine
150, 170x10
Tuesday: Push
Seated Military
Warmup
Sets: 185x10, 205x8, 225x7, 245x2
Dropping the heavy set next week…too gassed after max-effort 225 to worry about it. Shoulder felt great during the two heavy sets.
Face-pull
115, 135, 155x20
Tri Press
105, 125x10, 145x7
OH Rope Press
110, 130x10, 150x9
Unilateral Lat Raise Machine
90, 110, 130x12
Still too easy, inexplicably.
Wednesday: Pull
Sumo DL
Warmup
Sets: 415x4, 445x2, 475x3
Weirdest DL day I’ve had in a long time. Warmups were incredibly easy, then 415 felt ridiculously hard for what it was. 445 was back to being easy, then rep 1 at 475 was normal, rep 2 flew up (and I got overly excited), and then 3 grinded. Oh well, get 'em next week.
Pendlay Row
215, 235, 255x5
Rep 5 at 255 was less than ideal, so I’ll stay there for now.
Dead-hang Pullup
BWx10, +25x8, +45x8, +70x7
BB Curl
100, 120, 135, 145x5
Strict through 135, then looser on 145.
Friday: Push
Bench
Warmup
Sets: 295x4, 325x4, 355x3.5
Completed 4th at 355, but the old two-finger tap from the spotter. Should be able to get 4 next week. Shoulder felt good, dynamic warmups are a positive thus far.
Paused NGB
265x4, 295x4, 320*x3
A true SRC moment. I thought my right arm felt heavy after two reps and on the 3rd especially so, and lo and behold I had a 5 on one side and not the other. Sigh.
Seated Face-pull
127.5x15, 150x15, 170x12
Weighted Dip
BW, +45, +90, +135x10
No shoulder issues but will stay high-rep.
Behind the back Cable Lat Raise
60x10
Too much, left shoulder was strained. These may be OK if I do lower weight and higher rep.
Saturday: Pull
Hang Cleans
Warmup
Sets: 185x3, 205x3, 225x2, 185x7
Knee was buckling strangely so I need to stick with lighter weight.
Paused DB Row
100x10, 110x10, 125x15 (straps)
HS Lat Machine
2PPSx10, 2.25x10, 3x8, 3.25x7
EZ Up Row
90x12, 120x11, 30s Rest-pause 120x6, RP 120x5
Resting the knee so no lower body movements this week
Tuesday: Push
Military Press
185, 205, 225x8, 235x5.5
Should have tried for nine or 10 at 225, but happy with what I got. Probably will go back to DB Press after a week off, though; shoulder can only handle so much of this movement.
Face-pull
120, 140x15, 160x20
Forgot I was doing sets of 20 until the last one.
Tri Press
105x10, 125x8, 145x8
OH Rope Press
120, 140x10, 160x8
Wednesday: Pull
Pendlay Row
Warmup
Sets: 215x5, 235x5, 255x5
Dead-hang Pullup
BWx10, +45x8, +70x8, +90x4
BB Curl
100, 110, 135, 155x5
DB Up Row
50x15, Rest-pausex8, RPx5
Curl Machine
90x15, RPx6, 5